Give leftover beef (or pork) a well-balanced makeover by adding bell pepper, broccoli, and whole-grain pasta. The result is an easy one-skillet meal.

　　

Ingredients

Serves 4; 1 1/2 cups per serving

　　1 teaspoon olive oil

　　1 medium bell pepper (any color), thinly sliced

　　1 medium onion, thinly sliced

　　2 cups Beef Broth (page 52) or commercial fat-free, no-salt-added beef broth

　　12 ounces cubed cooked lean beef or pork roast, cooked without salt, all visible fat discarded

　　2 teaspoons Worcestershire sauce (lowest sodium available)

　　1 teaspoon dried savory or dried oregano, crumbled

　　1/4 teaspoon pepper

　　4 ounces dried whole-grain pasta, such as rotelle or macaroni

　　3 ounces broccoli florets

　　

Step 1

In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the bell pepper and onion for 3 to 4 minutes, or until tender, stirring occasionally.

　　

Step 2

Stir in the broth, beef, Worcestershire sauce, savory, and pepper. Increase the heat to medium high and bring to a simmer.

　　

Step 3

Stir in the pasta. Reduce the heat and simmer, covered, for 5 minutes.

　　

Step 4

Stir in the broccoli. Simmer, covered, for 5 minutes, or until the pasta and broccoli are tender.

　　

Cook’s Tip on Savory

Step 5

This interesting herb is worth experimenting with. A member of the mint family, it is slightly peppery. The two most popular varieties are summer savory, which is more delicate, and winter savory, which is spicier and sharper; they are interchangeable. Try savory in bean, pea, and lentil dishes (it is called the bean herb in continental Europe), as well as in stews, marinades, soups, salads, and more.

　　

Nutrition information

Step 6

(Per serving)

　　

Step 7

Calories: 286

　　

Step 8

Total fat: 4.0g

　　

Step 9

Saturated: 1.5g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 0.5g

　　

Step 12

Monounsaturated: 2.0g

　　

Step 13

Cholesterol: 55mg

　　

Step 14

Sodium: 76mg

　　

Step 15

Carbohydrates: 28g

　　

Step 16

Fiber: 6g

　　

Step 17

Sugars: 5g

　　

Step 18

Protein: 35g

　　

Step 19

Calcium: 50mg

　　

Step 20

Potassium: 557mg

　　

Dietary Exchanges

Step 21

1 1/2 starch

　　

Step 22

1 vegetable

　　

Step 23

3 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition